The healthiest eating habits and routine, and the necessary nutrition for the human body every day?

7: 30: Get up. Researchers in university of westminster, England, found that people who get up at 5: 22-7: 2 1 in the morning have a high content of a substance that can cause heart disease, so getting up after 7: 2 1 is more beneficial to their health.

Turn on the light. "Turn on the light as soon as you wake up, and the light will readjust the body's biological clock and adjust the sleep and wake-up modes." Jim Horn, a professor at Loughborough University's Sleep Research Center, said.

Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.

7: 30-8: 00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.

8: 00-8: 30: Have breakfast. "Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.

8: 30-9: 00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.

9: 30: Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.

10: 30: Take your eyes off the screen and have a rest. If you work with a computer, rest your eyes for 3 minutes every hour you work.

11:Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.

13: 00: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.

14: 30-15: 30: Take a short lunch break. A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.

16: 00: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health.